vegetables and fruits
Fruits and vegetables give many health benefits to the human body because of their vitamin, mineral, water, dietary fiber and other compounds. The diet reduces the risk of many diseases, and people must diversify their choices to get the best nutrition. This article aims to talk about the benefits of one of the important vegetables for health, which is included in many common dishes, namely eggplant.
Eggplant carries the scientific name ( Solanum melongena ), Belongs to the Solanaceae family, which also includes tomatoes and potatoes, the second most important vegetable belonging to this family after tomato, and eggplant is grown almost all over the world, it grows better in the warm areas, and with Water availability is great.
Eggplant fruits are different in shape and color, where they can be round, rectangular, oval, or pearly. Eggplant fruits are usually blackish-brown to violet, but they can be red, yellow, white, green, The white eggplant is characterized by its less intense taste and thick crust so that it must be removed before it is eaten.
The nutritional value of eggplant
The following table shows the nutritional composition of each 100 g of boiled eggplant without adding salt:
| Food ingredient | the value |
|---|---|
| water | 89.67 g |
| energy | 85 calories |
| Protein | 0.83 g |
| Fats | 0.23 g |
| Carbohydrates | 8.73 g |
| Dietary fiber | 2.5 g |
| Total sugars | 3.20 g |
| Calcium | 6 mg |
| Iron | 0.25 mg |
| magnesium | 11 mg |
| Phosphorus | 15 mg |
| Potassium | 123 mg |
| Sodium | 1 mg |
| Zinc | 0.12 mg |
| Vitamin C | 1.3 mg |
| Thiamine | 0.076 mg |
| Riboflavin | 0.020 mg |
| Niacin | 0.600 mg |
| Vitamin B6 | 0.086 mg |
| Folate | 14 micrograms |
| Vitamin B12 | 0 micrograms |
| Vitamin A | 37 global units, or 2 micrograms |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin D | 0 universal unit |
| Vitamin K | 2.9 micrograms |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Benefits of eggplant
Eggplant consumption provides many health benefits to humans, which include both:
- Eggplant is low in calories and fat as the table above shows, which is therefore appropriate in weight loss diets.
- Eggplant gives many vitamins and minerals important for health.
- Eggplant contains many phenolic compounds that act as antioxidants. The main antioxidant found in it is Chologenic acid, one of the strongest plant compounds in fighting free radicals and reducing oxidative stress. It also helps lower the level of bad cholesterol (LDL) in the blood, contributes to the protection of the body’s cells from cancer changes, it is also a viral antimicrobial antibiotic, but despite the benefits of phenolic compounds for health, but increased its concentration in eggplant Give him bitter taste may not be desirable by many.
- Eggplant crusts contain the Anthocyanin compound, known as Nasunin, which acts as an antioxidant and fights cancer by fighting new blood vessels that nourish the cancerous tumor.
- Eggplant contains dietary fiber that contributes to the prevention of type II diabetes, promotes the health and safety of the digestive system, plays an important role in the prevention of cardiovascular disease, lowering the level of cholesterol and blood pressure.
Tips for eating eggplant in a healthy way
To get the benefits of eggplant and eat more healthy, it is recommended to eat grilled or boiled, and avoid eating it so as not to become loaded with calories that may contribute to weight gain and obesity, and advised not to remove the husks that provide many health benefits, and can prepare many of the dishes from Grilled eggplant, such as mated and paprika, can also be added to many dishes containing meat and other vegetables.
As with all dishes, common recipes can be modified to make the dish healthier, and in recipes and dishes that contain fried eggplant, the frying can be replaced with grilling with a little olive oil, for example.
In recipes containing milk with eggplant, low-fat yogurt can be used, as can eggplant recipes containing cheeses. Low-fat cheeses can be used and halved, for example.
One of the tips that cooks usually give to eggplant is sprinkle with a little salt before cooking to reduce its bitterness and reduce the amount of oil it absorbs.
Note: Theme Benefits of eggplant Not a health reference, please see your doctor.
To prepare a tasty and healthy dish of eggplant, this recipe is quick.